Vegans can get enough calcium without dairy. Plant-based foods like leafy greens and non-dairy milks are great sources of calcium-rich foods for vegans. These foods can improve your health as a vegan.
What are some non dairy sources of calcium-rich foods for vegans?
Calcium, a key mineral, maintains general health. Yet for vegans, getting enough can be hard because typical sources like milk aren’t options. Still, non-dairy calcium sources are plentiful. Tofu, fortified non-dairy milk, greens such as kale and broccoli, almonds, chia seeds, and figs are great for a calcium boost. These foods in a vegan diet aid bone health and keep osteoporosis away.
Sesame
Calcium content: 277 mg, 28% Daily Value
Serving: 1 ounce, whole sesame seeds about 160 calories
Benefits:
Sesame seeds are a good source of calcium, important for bone health. Just one tablespoon of sesame seeds has about 9% of the daily recommended calcium intake. They are a great choice for increasing calcium, especially for those who can’t have dairy or are vegan.
Sesame seeds also have magnesium and phosphorus, which are good for bones. These minerals in sesame seeds help make bones strong and prevent osteoporosis. To eat more sesame seeds, try augmenting them to salads, smoothies, or cooking with sesame oil for extra calcium.
Bok choy
Calcium content: 158 mg, 16% Daily Value
Serving: 1 cup, boiled without salt about 20 calories
Benefits:
Bok choy is a tasty and nutritious Chinese cabbage that is high in calcium, which is important for strong bones and teeth and also reduces inflammation.
Bok choy is unique because it contains calcium chloride, a form of calcium that is easily absorbed by the body. Combining Bok choy to your meals can help you meet your daily calcium needs while adding flavor and versatility to your cooking.
Tahini
Calcium content: 112 mg, 12% Daily Value
Serving: 2 tablespoons, about 160 calories
Benefits:
Tahini sauce, made from ground sesame seeds, is a tasty condiment that is rich in calcium.. Unlike some fortified foods with synthetic additives, tahini offers a natural source of calcium that is easily absorbed by the body. It increases your calcium intake and supports bone health.
Kale
Calcium content: 53 mg, 5% Daily Value; 177 mg, 17% Daily Value
Serving: 1 cup, raw about 7 calories; 1 cup, boiled without salt
Benefits:
Kale is a leafy green vegetable that is high in calcium, which is important for strong bones and teeth. You can enjoy kale by making a salad with olive oil, lemon juice, and parmesan cheese.
Another option is to make kale chips by baking thinly sliced kale leaves with oil and seasonings until crispy. Trying out different recipes with kale can make it fun and easy to include this nutritious vegetable in your diet.
Almonds
Calcium content: 75 mg, 8% Daily Value
Serving: 1 ounce (23 almonds), about 160 calories
Almonds are a tasty snack and a good source of calcium. Almonds have more than just healthy fats and protein. They also have a lot of calcium and important calcium-rich foods for vegans. They are a delicious nut that can be eaten alone or added to dishes, making it easy to get enough calcium every day. Eating almonds can help support your bone health and they have a satisfying crunch.
Broccoli
Calcium content: 62 mg, 6% Daily Value; 34 mg
Serving: 1 cup, boiled without salt, about 55 calories; 1 cup raw broccoli florets, 20 calories
Benefits:
Broccoli is a great source of calcium that can help keep your bones and teeth strong. You can add broccoli to your diet by making dishes like broccoli casserole or steaming it as a side. Trying different recipes can make broccoli more appealing.
A tasty broccoli casserole recipe mixes broccoli with cheddar cheese and breadcrumbs. Being creative with how you cook and serve broccoli can help you get enough calcium and add variety to your meals.
Spinach
Calcium content: 60 mg, 6% Daily Value
Serving: 2 cups, raw, about 14 calories
Benefits:
Spinach is a tasty and nutritious food that can be added to salads and wraps.. Eating spinach can help strengthen bones and teeth, and it also contains important nutrients like vitamin K and magnesium. To include more spinach in your diet, try making a creamy spinach dip using Knorr’s recipe.
This dip is not only delicious but also a great way to enjoy the benefits of spinach. Pair the dip with fresh veggies or whole-grain crackers for a tasty snack that can help you meet your daily calcium needs. Don’t forget to consider spinach as a nutritious and delicious option for your meals.
Watercress
Calcium content: 40 mg, 4% Daily Value
Serving: 1 cup, raw, about 4 calories
Benefits:
Watercress is a great source of calcium, even more than milk. It’s a healthy green that you can easily add to your meals. Just toss a handful into your salad or sandwich for a crunchy and calcium-rich boost.
Watercress is also high in vitamin K, which is important for strong bones. Eating this leafy green can help make your bones stronger and lower your risk of osteoporosis. So, next time you make a salad or sandwich, try adding some watercress for extra calcium and other important nutrients.
What about vegan calcium supplements?
Consider taking more calcium if a medical test shows you’re lacking. With processed food making up 65% of the typical American meal, Doctors usually suggest taking extra for most folks, particularly ladies over 50. Taking 500 milligrams or less at once gives the best absorption, noting that current advice suggests a total of 1000 to 2000 milligrams, split and ideally coupled with vitamin D
A blood test is the only sure way to know if you’re constantly low in calcium. Low calcium can lead to muscle spasms, weak nails, hair that breaks easily, weird tingly feelings or lack of sensations in your fingers and toes, and irregular heartbeats. Talk to your doctor about a test if you’re worried about your levels.
Conclusion:
In conclusion, plant-based foods like tofu, fortified plant milks, leafy greens, nuts, seeds, and beans are enough calcium-rich foods for vegans to meet their daily needs. Eating a variety of these foods will help maintain strong bones and overall health.
Focus on balance and diversity in your diet to get all the nutrients you need. By paying attention to your calcium intake and making smart food choices, you can meet your nutritional needs without dairy products. Start accreting these tasty vegan calcium-rich foods to your meals today for a healthier tomorrow!
FAQs
How to absorb calcium?
Consuming carbohydrates can help improve the absorption of calcium, whereas coffee and cigarette smoke can hinder it. The most effective way to increase calcium intake is through dietary sources, as many foods are enriched with this essential mineral.
Are eggs high in calcium?
Do eggs contain calcium? Eggs are packed with top-notch protein, vitamins, minerals, fats, and other nutrients. While eggs have small amounts of calcium, iron, zinc, vitamin E, and more. Despite this, eggs are a valuable source of high-quality protein
Which fruit is rich in calcium?
Kiwi fruit provides over 34 mg of calcium per 100 g, while a single guava contains around 18 mg of calcium. Blackberries are also a good source of calcium, with approximately 29 mg per 100 g. These fruits are great non-dairy options for vegans looking to increase their calcium intake.
What vegan foods are high in calcium?
Graham lists various vegan sources of calcium, such as tofu, fortified nut milks, beans, kale, tahini, sweet potatoes, watercress, okra, chia seeds, and almonds. The supermarkets offer many calcium-fortified orange juices and cereals for those seeking non-dairy options